The beginning of the year is the perfect time to set new goals and invest in habits that connect us to our well-being. One of the pillars of a healthier and more productive life is what we put on our plate.

Did you know that certain foods not only nourish the body but also have a direct impact on our mind? They can improve mood, reduce stress, and even enhance performance.

Let’s explore the most powerful foods for happiness and explain, based on science, why and how they work in our bodies.

Avocado

Avocado is much more than just a trend—it's rich in monounsaturated fatty acids, such as oleic acid, which play a key role in brain health. Studies show that these healthy fats improve blood flow to the brain and help regenerate neurons.

Additionally, avocados contain B vitamins, like B6, which are involved in the production of neurotransmitters such as serotonin and dopamine, responsible for feelings of well-being and motivation. It’s like feeding your brain with clean and efficient energy, reducing anxiety levels and improving focus.

💡 How to use it: Add avocado to toast in the morning or mix it into salads for a creamy touch that benefits both body and mind.

Dark Chocolate

Dark chocolate (with at least 70% cocoa) is a powerful happiness booster. Rich in tryptophan, it helps produce serotonin, known as the "happiness hormone."

It also contains flavonoids, antioxidant compounds that protect the brain from free radicals and improve blood circulation. Cocoa is also rich in theobromine, a mild stimulant that promotes energy and lightness. Studies indicate that consuming a small amount of dark chocolate daily can reduce cortisol, the stress hormone.

When you eat dark chocolate, your brain activates the reward system, releasing endorphins that make you feel good.

💡 How to use it: A small square per day is enough to enjoy these benefits.

Nuts and Seeds

Walnuts, cashews, and almonds are superfoods for emotional and cognitive health. Rich in magnesium, they help regulate cortisol levels, promoting relaxation.

They also contain selenium, an antioxidant associated with reducing symptoms of depression. Regular consumption of nuts and seeds can improve brain plasticity, making your brain more adaptable and resilient to stress.

💡 How to use it: Carry a mix of nuts and seeds in your bag for a quick and nutritious snack.

Salmon

almon is one of the richest sources of omega-3, an essential fat that the body cannot produce on its own. This nutrient is crucial for neuron communication, enhancing brain function and reducing inflammation that can lead to emotional disorders like depression.

Studies published in the Journal of Clinical Psychiatry show that regular omega-3 consumption is linked to reduced depressive symptoms and improved concentration.

Omega-3 increases dopamine and serotonin levels, strengthening the central nervous system and promoting well-being.

💡 How to use it: Include grilled or smoked salmon in at least two meals per week.

Banana

Simple, affordable, and accessible, bananas are a natural mood booster. Rich in tryptophan, they stimulate serotonin production, promoting feelings of calm and happiness.

Additionally, vitamin B6 in bananas is essential for converting tryptophan into serotonin. Studies indicate that people with B6 deficiency are more likely to experience irritability and mental fatigue.

💡 How to use it: Freeze bananas to make a smoothie for breakfast or use them as a snack before physical activities.

Green Tea

Green tea is rich in L-theanine, an amino acid that reduces anxiety and promotes relaxation without causing drowsiness. It also contains a moderate amount of caffeine, which enhances alertness without the "crash" effect that coffee can cause.

A study from the American Journal of Clinical Nutrition found that the combination of L-theanine and caffeine improves focus, memory, and problem-solving skills.

💡 How to use it: Swap your afternoon coffee for a cup of green tea for better balance and less agitation.

Spinach

Dark leafy greens like spinach are rich in folic acid, an essential nutrient for serotonin and dopamine production. Folic acid also helps regulate homocysteine levels, a compound that, when elevated, can cause stress and fatigue.

Folic acid is known as the "happiness vitamin" because its deficiency is often linked to depression.

💡 How to use it: Use spinach as a salad base or add it to green smoothies in the morning.

Berries

Rich in anthocyanins, a powerful type of antioxidant, berries fight free radicals and prevent premature aging of brain cells.

Studies show that blueberries, strawberries, and raspberries can improve short-term memory and protect the brain from neurodegenerative diseases like Alzheimer’s.

💡 How to use it: Add berries to yogurt, smoothies, or eat them plain as a dessert.

Why does nutrition impact Well-Being?

Neuroscience shows us that the connection between food and emotions goes beyond taste. Many of these foods influence the gut-brain axis, a direct link between the digestive system and the brain. A healthy gut contributes to a balanced brain since 90% of the body's serotonin is produced in the gut.

How about starting the year by putting these tips into practice?

On the MyDose app, you’ll find various communities full of ideas, recipes, and support to help you achieve your health and well-being goals. Join us in creating a lighter, healthier, and happier routine. Let’s make 2025 our best year yet!